Multiple researches indicate that simple lifestyle changes can tremendously aid in lowering the risk of being afflicted from dementia or Alzheimer’s. Usually, most Alzheimer’s cases develop due to excessive smoking, inactivity, diabetes and hypertension. Family history and ageing also contribute to the disease. Whether or not Alzheimer’s is actually caused by these factors or not has not been fully proved. Clearly,however, a number of potential cases can be averted by taking care of the risk factors and following a few steps.
[Read: Treatment of Alzheimer's]
Read further to know more about how you can decrease your risk of Alzheimer’s.It has been found that a significant number of people suffering from diabetes develop dementia within 15 years. Those who have higher sugar levels than normal also have a high risk of developing this disease. Therefore,controlling blood sugar level through daily walks and weight control could effectively decrease your risk of Alzheimer’s.
- High cholesterol levels could also be a factor leading to dementia. Cholesterol levels (over 224mg/dL) in mid to late life lead to beta-amyloid plaques in the brain tissues. This can be lowered by lowering intake of saturated fat and by sticking to low-fat dairy products.
- Smokers have 72% more risk of suffering from Alzheimer’s than non-smokers.
- Those who have been consuming alcohol moderately over the years have a lower risk of being afflicted with dementia than total non-drinkers. Heavy drinking can be counterproductive.
[Read: How to Prevent Alzheimer's]
- Go for a workout 3-4 times a week for long-term results. Any form of exercise, be it walking, cycling, swimming or dancing can decrease your risk of Alzheimer’s. Exercise improves memory, reduces stress and has been shown to reduce the risk of Alzheimer’s by 50%.
- Follow a healthy diet. Eat 4-6 small meals throughout the day and include lots of fruits and vegetables in your diet. Switch to green tea as it is healthier for the brain. Ensure your diet includes omega-3 fats in the form of walnuts, flax seeds, cauliflower, cloves, soybeans, cabbage, tofu, shrimper fish etc.
- An active social life and stress management can go a long way in preventing dementia. Learn something new to challenge your brain. The greater the stimulation, the more is the deposit in your brain reserves. Follow some brain –boosting activities to stimulate the brain and thereby, enhance memory. Yoga, breathing exercises or a simple walk in the park can reduce stress considerably.
[Read: Prognosis of Alzheimer's]
- Adequate sleep is imperative to decrease your risk of Alzheimer’s. If you are not getting quality sleep and it is affecting your thinking, you may be at a risk of developing dementia. Regularise your bed time and relax yourself before bedtime to be able to sleep well.
Incorporate the aforementioned lifestyle changes to decrease your risk of Alzheimer’s. You need to be fit, both mentally and physically, to prevent or reverse the risk of developing this disease.
Read more articles on Alzheimers